11.6

3-5 minutes of workout prep
ARE squats x 2 rounds
wall angels x 15
single leg RDL x 10/side
scap pull ups x10

then

A. Snatch – 10 minutes work on this movement from the top knee position. If the catch is still uncomfortable then Power Snatch from a pause @ the top of the knee and go into an OHSQ from there. In either case work on a good hard pause @ the top of the knee and focus on standing TALL and getting bar into your hips.
+
Teams of 2 must complete the following in front of a 20 minute clock

minutes 0:00 – 10:00
150/125 calories on the assault bike
*your partner must hold a barbell @ 225/135 while other partner rides
**switch as you need to. if you drop the barbell your partner on the bike must stop

minutes 10:00 – 20:00
“Tailpipe”
(6 rounds for time – 250m row while parnter holds double kb’s (55/35#) in front rack position)

Cool Down
wall stretch x 60 sec. per leg
standing straddle x 60 sec.
bench OH stretch x 60 sec.




Leave a Reply

Your email address will not be published. Required fields are marked *